BETA-ALANINE Overview Information
Beta-alanine is a non-essential amino acid. Non-essential amino acids can be made by the body, so they don’t have to be provided by food. Amino acids are the building blocks of proteins.
Beta-alanine is used for improving athletic performance and exercise capacity, building lean muscle mass, and improving physical functioning in the elderly.
How does it work?
Beta-alanine is an amino acid. In the body it is converted to other chemicals that can affect muscle.
Possibly Effective for:
- Physical performance. Some clinical research shows that taking beta-alanine improves some measures of physical performance, especially during high-intensity exercise and strength training. Beta-alanine supplements might also improve physical performance and delay muscle fatigue in older adults between 55 and 92 years of age. Researchers are hopeful that these benefits might lower fall risk, but it’s too early to know that for sure.
Most research has used a specific beta-alanine product (CarnoSyn).
- Athletic performance, building muscle, and physical performance in the elderly.
BETA-ALANINE Side Effects & Safety
Beta-alanine seems to be safe when used appropriately for a short time. Side effects have not been reported with moderate doses of beta-alanine. High doses can cause flushing and tingling.
Special Precautions & Warnings:Pregnancy and breast-feeding: Not enough is known about the use of beta-alanine during pregnancy and breast-feeding. Stay on the safe side and avoid use.
The following doses have been studied in scientific research:
- For improving physical performance: 3.2-6.4 grams daily of a specific beta-alanine product (CarnoSyn, Natural Alternatives International).